Research shows stretching before running lowers performance

[DisgruntledVirus]

http://www.wired.com/playbook/2010/10/forget-pre-exercise-stretching/

Seems that most everything your high school gym teacher told you is wrong. Well, at least when it comes to all that start-of-the-class stretching.

A recent spate of studies shows that when it comes to warming up before exercising, phys ed instructors didn’t do us any favors by having us to go through a series of calf extensions, hurdler’s stretches and the like.
The latest salvo against stretching comes from a study published in the September issue of the Journal of Strength and Conditioning Research, which found that static stretching before a workout lowered runners’ endurance and made their body less efficient. While previous studies have illustrated the effects of stretching on anaerobic activities, this was the first one to show the effects on runners.

The study took 10 fit middle- and long-distance runners (all male) and had each of them do the same run on two separate days with a 72-hour recovery period in between. The researchers divided the run into two 30-minute parts, with the first testing for caloric expenditure and the second assessing endurance. One day a participant did a stretching routine before running; on the other, he simply sat quietly prior to his workout.
During the first interval, participants ran at 65 percent of their VO2 max, keeping a constant pace. The researchers found that when the runners stretched before the workout, they burned, on average, 5 percent more calories during the run than when they didn’t stretch. Because they burned more energy to run the same distance it indicates their bodies performed less efficiently after stretching. For the second half, participants were told to run as far as they could on the treadmill for 30 minutes. When the runners didn’t stretch, they went 3.4 percent farther than when they did.


Despite the rising tide of evidence that discredits the benefits of static stretching, the perception remains that it’s necessary to do prior to working out. “Just asking runners, they seem to think stretching would enhance performance,” said study co-author Jacob Wilson, an assistant professor of exercise science and sports studies at the University of Tampa. “The thought is that if you can loosen up and you feel looser, you can perform better.”

But looser isn’t better. “When you’re lifting a weight, most of the damage comes when you’re lengthening the muscle, and it’s similar when you’re stretching,” Wilson said. “You’re stretching the muscle and you do get microtearing and you’re making the muscle less stiff too, so you’re not able to store and utilize energy as well.”

We’ve grown up believing stretching wasn’t just about improving performance, but about injury prevention as well. However a 2005 meta-analysis of past stretching studies found that it didn’t meaningfully reduce soreness or injury.

Yet the effects of stretching go beyond muscles, tendons and ligaments. When we do our toe touches or hurdler’s stretches, “we lose neural control, and that’s important because neurologically, before an event we want the muscles and nervous system to be able to fire the muscle in a smooth sequence,” said Phil Wharton, a leading strength and flexibility trainer whose roster of athletes includes Lopez Lomong and 2004 Olympic silver medal-winning marathoner Meb Keflezgighi. “That diminishes when you’re holding position.”

Wharton has forsaken static stretching altogether for the athletes he trains. Instead, he uses active stretches, which are range-of-motion exercises designed to warm up the muscles and joints prior to a workout and improve flexibility when used after exercise. But he cautions that people should proceed carefully when working the active stretches into their routines.

“People think a little bit is good and so maybe a lot is better, but with range of motion it’s not the case,” Wharton said. “You need to use a progression and build into it slowly as your body warms up.”
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I have seen a few things that suggest this is the case. The book Born to Run discusses it as well (how the tribe just starts running on a whim). This seems to go against everything that anybody has ever told you about workouts.

What are your thoughts? Do you stretch prior to running? Why or why not? I added a poll as well. ​

 

[darkxshade]

This has been mentioned before... I know this because it's the reason I do my stretching after my runs now.

 

[happyguy155]

I usually run for 5 minutes or so, stop and stretch, then finish the run. I stretch again after a shower. No scientific proof here, but it seems to be working.

 

[DisgruntledVirus]

I used to stretch before running. Lately though, I haven't and I have performed better. I am moving to the camp of not stretching prior to working out, and maybe doing a warmup walk/light jog before starting my actual run.

My personal experiences lately fall in line with this research, so I am going to move away from stretching. When I have done my runs over the past 3 weeks, I don't stretch and then take a cold water bath soon after returning. The next day I am barely sore, and feel like I could do it again. I've been doing runs that are a lot longer than my prior average runs as well, so no muscle soreness is very surprising (although I do enjoy it 🙂).

 

[kamper]

I never stretch prior to a long run. The run itself warms up the muscles just fine. You're not extending them in any extreme way during the run that requires additional flexibility.

Prior to a shorter faster run, the typical warm up is ... running at a slower pace. If there's a time for static stretching, it's after then run when your muscles are warm and ready to be stretched. And that's for the sake of flexibility, not for improving running performance.

This has been pointed out on these forums before, most notably by SociallyChallenged afaicr.

 

[kamper]

I used to stretch before running. Lately though, I haven't and I have performed better. I am moving to the camp of not stretching prior to working out, and maybe doing a warmup walk/light jog before starting my actual run.

My personal experiences lately fall in line with this research, so I am going to move away from stretching. When I have done my runs over the past 3 weeks, I don't stretch and then take a cold water bath soon after returning. The next day I am barely sore, and feel like I could do it again. I've been doing runs that are a lot longer than my prior average runs as well, so no muscle soreness is very surprising (although I do enjoy it 🙂).

That article isn't implying that you shouldn't stretch. It's implying that you shouldn't do static stretches with cold muscles. Dynamic stretching or static stretching with warm muscles will still improve flexibility and help to prevent injury.

 

[mb]

I usually stretch at the end of all my work outs, never before. At least not since high school when we had to stretch before.

 

[brikis98]

Yep, a few studies have shown that static stretching before a workout does not prevent injuries and reduces performance. Best practice is to do a dynamic warm-up (e.g. very light cardio, dynamic stretches and light bodyweight exercises) before you workout and save the static/PNF stretching for after the workout (to help improve flexibility).

 

[darkewaffle]

Yea, I don't stretch but I do a warmup. No problems yet.

 

[mizzou]

Wow, reading this after my new op made me silent lulz

 

[Pantlegz]

Best practice is to do a dynamic warm-up (e.g. very light cardio, dynamic stretches and light bodyweight exercises) before you workout and save the static/PNF stretching for after the workout (to help improve flexibility).

This is what we do at MMA and when I was just lifting I would barely stretch, maybe my legs a little here and there. I've never gotten hurt from not stretching before exercising so I always assumed it was either bs or I was immune to non-stretching injuries.

 

[Bateluer]

Very rarely stretch before a run. I may stretch a little after the run and after a short cool down walk, but its almost always just basic stuff. Simple calf and thigh stretches, that sort. The few times I used to stretch before a run seemed to make my legs feel 'less inclined' to run, if that makes sense. Less spring in the step.

 

[DisgruntledVirus]

Yep, a few studies have shown that static stretching before a workout does not prevent injuries and reduces performance. Best practice is to do a dynamic warm-up (e.g. very light cardio, dynamic stretches and light bodyweight exercises) before you workout and save the static/PNF stretching for after the workout (to help improve flexibility).

If I inferred not doing any kind of warm up (dynamic stretching/light jog/etc), then that was my bad.

I do a light jog and some dynamic stuff before my runs, but I have given up on static stretches for the most part (every so often I still do out of habit). Also, the one stretch I still do static is for ITBS, although the foam roller has significantly helped that.

 

[Koing]

Yep, a few studies have shown that static stretching before a workout does not prevent injuries and reduces performance. Best practice is to do a dynamic warm-up (e.g. very light cardio, dynamic stretches and light bodyweight exercises) before you workout and save the static/PNF stretching for after the workout (to help improve flexibility).

I've been doing this for 10yrs since my coach told me before every sport apart from Gymnastics.

I only do static stuff before Gymnastics as I will snap myself in two and a 2-3% power drop isn't worth snapping my body to pieces. The 2-3% drop also only lasts for about 20-30minutes...

Koing

 

[KoolDrew]

While I do believe most static stretching should be done after your workout, I don't completely agree with the idea of avoiding static stretching at all costs before a workout. While some research does support the idea that static stretching should not be performed before a workout, many studies use fairly excessive amounts of stretching and/or don't represent a realistic approach to training. I remember one study found that extended static stretching (30+ second holds) did impair performance, while less did not. However, some studies have found impaired performance regardless of duration. Another issue is that many studies typically perform a stretching routine and then have them perform some sort of maximal test, which isn't what happens in the real world. You'd normally do a general warm up and then go into a more specific warm up for that exercise, using progressively heavier sets, which would reactivate inhibited neural mechanisms.

There are also times where stretching may be required in order to perform an exercise correctly. Take a person with tight glutes and/or hamstrings before a squat session. I'd much rather see this individual do some stretching to be able to perform the exercise correctly without lumbar flexion then avoid stretching in fear of hurting performance a tad.

With that said, my preference is still to do dynamic stretching drills before a workout and static stretching afterwards. Static stretching is just a bit more relaxing, while dynamic drills tend get me fired up for my workout. If I'm excessively tight for some reason I might do some static stretching, but it's always followed by dynamic drills. This is always after doing some jump roping (just to get warm) and foam rolling to work out any kinks I might have.

 

[brikis98]

There are also times where stretching may be required in order to perform an exercise correctly. Take a person with tight glutes and/or hamstrings before a squat session. I'd much rather see this individual do some stretching to be able to perform the exercise correctly without lumbar flexion then avoid stretching in fear of hurting performance a tad.

That's definitely a good point: if lack of flexibility prevents you from using proper technique on an exercise, then you should do whatever stretching it takes to ensure you can do the exercise safely, even if that means a reduction in performance.

 

[Capt Caveman]

Outside of ligament/tendon stretching(ITB or achilles tendonitis), I don't stretch prior to running.

 

[eits]

old news.

it can increase your chance of injuring yourself. instead, you should do dynamic stretches.

 

[skace]

I've always, always, always, always, warmed up before and stretched after the exercise is complete. Something I learned from soccer as a child.